Cardio Workout of the Week: Mix-It Up
|July 25, 2013||Posted by The Fit Scoop under Workouts|
We are currently in the hottest and most humid part of the year. If you’ve resorted to taking your workout indoors to escape the heat, you may be struggling to deal with the boredom that can come from exercising in place when you are used to the changing scenery of the outdoors. There’s a way to mix things up to end the boredom and get a killer workout at the same time: use multiple cardio machines! The following workout incorporates 3 different cardio machines for an intense and varied 45 minute indoor workout. I used the rowing machine, stationary bike, and treadmill in the workout, but you can substitute in the cardio machines of your choice. Give this workout a try and you’ll find you can avoid getting bored during an indoor workout!
Start the workout on the rowing machine and gradually warm up for 5 minutes. Then start a series of intervals where you row as fast as you can for 1 minute, followed by 1 minute of easy rowing to recover. At the 15 minute mark, quickly switch to a stationary bike. Spend the first 5 minutes biking at a moderate effort, then start a 5 minute build where you increase the resistance each minute so that you are on a very steep climb by the last minute. The next 5 minutes are a reverse build where you gradually reduce the resistance each minute so that you return to a moderate effort by the last minute. At the 30 minute mark change to a treadmill. Begin with 2 minutes of easy jogging and then run hard for 3 minutes. Repeat again: 2 minutes easy jogging followed by 3 minutes of hard running. Finally, gradually reduce your speed over the final 5 minutes of the workout to cool down.
Make it easier: do 10 minutes on each machine instead of 15 to make the workout 30 minutes total. You can also substitute walking for running on the treadmill.